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Planning a diet for a 4,000 kcal mass is quite a challenge. It might seem that it is enough to give yourself permission to eat everything, without quantitative restrictions, but that is not the way to go. First of all, it is not at all easy to achieve the appropriate caloric value of meals, while ensuring their proper balance, which will allow you to achieve the assumed goals. A 4,000 kcal diet requires just as much planning, consistency and meticulousness as restrictive diets aimed at reducing body fat.
For whom?
A diet assuming a daily calorie intake of 4000 kcal will work well for athletes, people who regularly and intensively practice sports, and especially men. This diet will also be useful for people who want to increase their mass in order to develop their figure. At the outset, however, it must be noted that it is demanding. Not everyone will find it easy to eat 5 to 7 meals a day, so a good solution may be to gradually increase the daily calorie intake until you reach 4000 kcal. It is also worth remembering to have equal intervals between meals and not exceed the limit of 40 g of protein during one meal.
Sample daily menu for 4000 kcal
Breakfast: Peanut butter and banana shake
- 6 dried dates
- 2 medium sized bananas
- a spoonful of cocoa
- 40g peanut butter
- a glass of soy milk
Mix all ingredients in a blender.
Second breakfast: tortilla with eggplant, mozzarella and olives
- 2 large wheat tortillas
- medium-sized eggplant
- 120g mozzarella cheese
- a handful of rocket
- 2 tablespoons of green olives
- 3 tablespoons of ketchup
Cut the eggplant into thin slices, sprinkle with salt and wait twenty minutes for it to release its juice. Then grill the eggplant on both sides in a grill pan. Spread the tortilla on a plate and put the sliced mozzarella and the remaining ingredients on it. Roll it all up and finally heat it in the oven or toaster.
Snack
- a glass of orange juice
- 20g walnuts
- medium-sized apple
Lunch: Spaghetti Bolognese
- 180 g tomato puree
- 160 g ground beef
- 100g whole grain spaghetti
- 2 tablespoons grated parmesan
- 1 tablespoon rapeseed oil
- salt and pepper
- oregano
Season the minced meat with pepper, salt and oregano. Fry the meat in heated oil, then add the tomato puree. Cook the pasta al dente in salted water, then drain. Sprinkle with grated parmesan before serving.
Dinner: hummus and egg sandwiches
- 3 Kaiser rolls
- 40g hummus
- tomato
- ½ green cucumber
- 90g smoked tofu
- egg
- chives
- pepper and salt
Hard-boil an egg. Cut the rolls and prepare sandwiches from the ingredients listed above. Sprinkle with pepper and salt to taste.
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